07.16.2020 – Thursday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Complete 3 rounds of the following: 25 Jumping Jacks 20 Mountain Climbers ea 15 Flutter KicksAccessory WorkMetcon (No Measure)EMOM x 18A: 100’ Waiters Walk ea Arm B: 20 KB SDHP 60/45# C: 45 Sec High...

07.15.2020 – Wednesday

CrossFit Hanover – CrossFitWarm-upCoaches Choice! (No Measure)Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.Daily WODMarathon (Time)2 Rounds for Time 400 meter Run 26 Hand Release Push-ups 400 meter Run 26 Kettlebell...

07.14.2020 – Tuesday

CrossFit Hanover – CrossFitWarm-upFront Squat Warmup (No Measure)Row for 2min, then complete 2 rounds of: 5 Pause Front Squats 10 DB Bent Over Row 30sec T-Spine Mobility 30sec Ankle/Hip MobilityWeightliftingFront Squat (3x ME @ 65%)Daily WODMetcon (AMRAP...

07.13.2020 – Monday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3min Cardio followed by 2 rounds of: 10 Deadlifts 5 Inchworms no p/u 10 Supermans 15 sec Cobra 15 sec Cat StretchWeightliftingDeadlift (3x ME TNG @ 65%)Warm up thoroughly; rest as needed between sets. Log...

07.10.2020 – Friday

CrossFit Hanover – CrossFitWarm-upShoulder Press Warmup (No Measure)Complete 3min Cardio then 10 Arm Circles ea. dir 5 Inchworms w/ Pushup 10 Band Pull Aparts 10 Arm Circles ea. dir 3 Inchworms w/ Pushup 10 Band Pull Aparts 10 Arm Circles ea. dir 1 Inchworm w/...